How to determine FTP for Concept2
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How to determine FTP for Concept2
I am doing all my bike workouts with a powermeter. Same since a few months for running (Stryd). Uploading all workouts to Trainingpeaks. TSS/IF is calculated based on wattage powerzones. These powerzones have been determined during a cycle and running test with oxygen mask.
Q: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?
Q: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?
Re: How to determine FTP for Concept2
See the Interactives, which base bands on 2k Watts: up to 60, 70 and 80% for UT2, 1 and AT. Alternatively try a 500 and work at about 50%, or use ratings 18-24 for UT, 27 for AT, holding stroke work roughly constant.
https://indoorsportservices.co.uk/training/interactive
There's ample choice of Level, Weeks and days/week.
https://indoorsportservices.co.uk/training/interactive
There's ample choice of Level, Weeks and days/week.
08-1940, 183cm, 83kg.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week. Fading fast.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week. Fading fast.
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Re: How to determine FTP for Concept2
Problem is those settings are all based on HR. That is not what I am looking for, I want to train based on wattage.
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Re: How to determine FTP for Concept2
They allow for both. Specifically it defines UT2 as 45-60% of 2k power, UT1 as 60-70%, AT as 70-80%, TR as 80-105% and AN as 105-115%.Livio Livius wrote:Problem is those settings are all based on HR. That is not what I am looking for, I want to train based on wattage.
Tom | 33 | 6'6" | 93kg
Re: How to determine FTP for Concept2
Just read that using a percentage of 20 minute power is not accurate. You really need to do the full hour to get a true measure of FTP. I would do the same with the C2. It will be much more accurate.Livio Livius wrote:I am doing all my bike workouts with a powermeter. Same since a few months for running (Stryd). Uploading all workouts to Trainingpeaks. TSS/IF is calculated based on wattage powerzones. These powerzones have been determined during a cycle and running test with oxygen mask.
Q: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?
59m, 5'6" 160lbs, rowing and skiing (pseudo) on the Big Island of Hawaii.
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Re: How to determine FTP for Concept2
From what I understand the "middle" 22' of a free rate flat out 30' is a reasonable proxy for the hour.kini62 wrote:Just read that using a percentage of 20 minute power is not accurate. You really need to do the full hour to get a true measure of FTP. I would do the same with the C2. It will be much more accurate.
Lindsay
72yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m
72yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m
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Re: How to determine FTP for Concept2
That's for heart rate I think. For power, if you're doing an honest hard 30 minute TT, you'd expect it to remain fairly stable throughout so it doesn't matter where you take the average.lindsayh wrote:From what I understand the "middle" 22' of a free rate flat out 30' is a reasonable proxy for the hour.
Tom | 33 | 6'6" | 93kg
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Re: How to determine FTP for Concept2
FTP ramp test on Concept 2 (by EXR):
2min Warm up
1min intervals at:
2:58 (60W)
2:43 (80W)
2:32 (100W)
2:23 (120W)
2:16 (140W)
2:10 (160W)
2:05 (180W)
2:01 (200W)
1:57 (220W)
1:53 (240W)
1:50 (260W)
increase 20 W per minute till failure.
Multiply the last sustained interval power by 0.65 to get the rowing FTP.
2min Warm up
1min intervals at:
2:58 (60W)
2:43 (80W)
2:32 (100W)
2:23 (120W)
2:16 (140W)
2:10 (160W)
2:05 (180W)
2:01 (200W)
1:57 (220W)
1:53 (240W)
1:50 (260W)
increase 20 W per minute till failure.
Multiply the last sustained interval power by 0.65 to get the rowing FTP.
Re: How to determine FTP for Concept2
Don't use average 2k effort. 2k is a VO2max effort. You can do a GxT if you are confident in your FTP:MAP ratio...but be warned it's not necessarily the same between running/cycling/rowing. In fact, almost certainly not the same.Livio Livius wrote: ↑January 3rd, 2018, 3:46 pmQ: how do I determine powerzones using C2? Just row 2k and look at the average wattage? Or do I row 20min and take 92/95% of average wattage output?
There is an adaptation of the Allen/Coggan 20 minute test. You can read about it (in a rowing context) here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9365101/
I think you are familiar with this test since you mention the 92%/95% multiple.
And, finally, you can just use a 3 or 5 point CP model. That's probably what I would pick. It's a little easier to build the power/duration curve...and I feel like most contested rowing distances are middle distance/vo2max efforts. CP tends to be a little higher than either Coggan-test or GxT derived FTP. So that might be a little better suited to rowing specific duration efforts.
Plus, as the CP folks will tell you, it's the only one that really identifies actual physiologic levels. ;-D
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Re: How to determine FTP for Concept2
I am doing all my bike workouts with a powermeter. Same since a few months for running (Stryd). Uploading all workouts to Trainingpeaks. TSS/IF is calculated based on wattage powerzones. These powerzones have been determined during a cycle and running test with oxygen mask.